From first bites to teenage lunches, avocados are one of those rare foods that truly work for the whole family.
Creamy, versatile and packed with goodness, avos can easily be enjoyed at every stage of life, from babies learning to eat solids to active teens needing fuel for busy days.
Their naturally soft texture makes them ideal for babies from six months onwards, whether mashed smooth for first tastes or cut into cubes for older babies learning to self-feed.
One of avo’s greatest benefits for babies and young children is its rich supply of healthy fats. The brain grows rapidly in the first few years of life, and healthy fats are essential for supporting normal brain growth and function. Avocados provide monounsaturated fats, making them a valuable food during these important early years.
Toddlers need a balance of carbohydrates, fats, proteins, vitamins and minerals to support healthy growth and development. Avocados help provide nutrients including potassium, vitamin E, and lutein. They are a source of fibre and monounsaturated fats and are energy dense, making them a nutritious option for growing little ones. Avocados contain vitamin K, which supports healthy bone development, as well as vitamin B6, which supports the developing brain and nervous system.
As children grow, avocados continue to tick all the right boxes. They make excellent sandwich fillers for school lunches, delicious toppings for wraps and burgers, and an easy addition to breakfast before a busy school day. Adding avo to breakfast can help children feel full for longer and ready to focus throughout the day.
For sporty tweens and teens, avocados provide slow-release energy for endurance activities and contain potassium, which supports muscle function and recovery after exercise. With prebiotic fibre, folate, magnesium and zinc, avos are a simple way to support overall wellbeing at every age.
So, no matter which meal of the day, there is always a good reason to add an avo.
For further information and avo recipes, visit www.avocado.co.za, like us on Facebook @iloveavocadoSA and follow us on Instagram @iloveavossa
Content by the South African Avocado Growers’ Association
RECIPE: Vegetarian Breakfast Taco
Start your weekend with a breakfast the whole family will love. This delicious combo is not only packed with flavour but also filled with feel-good goodness too. Creamy avocado provides healthy fats that help keep you satisfied for longer, while the fibre-rich beans support digestion and steady energy levels. Add protein-rich eggs to the mix and you’ve got a balanced, nourishing meal that helps fuel busy mornings, active days and everything in between. It’s the perfect weekend breakfast treat to gather around the table and enjoy together.
Vegetarian Breakfast Taco
Serves 4
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients:
- 4 small wraps
- Avocado or olive oil for cooking
- ½ x 250 g (± 125 g) punnet sliced mushrooms
- Handful cherry tomatoes, halved
- 1 garlic clove, crushed
- Salt and pepper
- 6 eggs
- 15 ml (1 tbsp) finely chopped chives + extra
- ½ x 410 g (± 205 g) tin baked bens
- 1 – 2 avocados, sliced
Method:
- Preheat oven to 200 °C. Drape each wrap over 3 wires of an oven rack. Bake for about 8 minutes or until crisp.
- Heat a splash of oil in a frying pan on high, fry the mushrooms and tomatoes for about 8 minutes or until cooked. Add garlic and fry for 1 minute. Season with salt and pepper. Keep aside.
3. Wipe the pan clean and heat another splash of oil on medium low. Whisk together the eggs with a pinch of salt. Add to the pan and use a rubber spatula or wooden spoon to scrape the eggs across the pan for about 3 minutes or until mostly set and soft curds have formed. Takeoff the heat.
4.Fill the tacos with the eggs, mushroom mixture, baked beans, avocado and extra chives
For further information and avo recipes, visit www.avocado.co.za
